Exercise the abdomen and sides to remove waist fat. Effective exercise

Slimming side and abdomen exercises can make your waist slim and beautiful, and eliminate excess fat.

Causes of fat on the waist

Fat deposits do not always appear due to excessive food intake.

Sometimes there are other reasons that cause them to happen:

• Slow metabolism;
• gene;
• pregnancy;
• Hormonal imbalance;
• Disease;
• pressure;
• age;
• Wrong posture;
• Lack of physical exercise;
• Eat a lot of food;
• Excessive use of candies and excessive fast carbohydrates.

To avoid excess fat on the waist and sides, some steps need to be followed:

• Nutrition should be correct and balanced. The number of meals should be 4-5 times. Hazardous products should be excluded.
• It is necessary to incorporate training into daily life. They should be used interchangeably: power-up day, aerobic day.
• Sometimes it is necessary to clean the intestines.
• After sleep, you need to drink a glass of water to start the metabolic process.
• You can use different creams for massage.

How to determine fat mass?

There must be fat reserves in the female body. They protect internal organs and participate in many processes. However, everything should be fine.

There are several options for measuring body fat:

Method	Description
1. Body mass index.	You can use body mass index to determine if you have excess fat in your body. The calculation method is as follows: weight (kg) divided by height square (cm), if the value is greater than 25, then the person is overweight. The standard is considered to be from 18. 5 to 25. But all these values ​​also depend on age.
2. The ratio of abdomen to hip.	Use a tape measure to measure the widest part of the leg at the belly button and the narrowest part of the waist. Divide waist circumference (cm) by hips. The ideal ratio is 0. 7. Any fat that exceeds the standard is considered excess fat.
3. Waist circumference.	The acceptable index is a value between 80 and 89 cm waist circumference. If the value is large, this problem must be resolved.

How to choose the movement of the sides and abdomen

For the waist and sides, it is necessary to choose exercises for the abdominal oblique muscles. They must use the press.

The following types of exercises should be included in the exercise:

• The twists and turns in various designs;
• bending exercises;
• Turns and reversals during training;
• Aerobic activity.

Exercise function

Side and abdominal exercises have several functions:

• The correct execution technique must be followed.
• You must warm up before training, and you must stretch after training.
• We need to pay more attention to aerobic exercise, but don't forget about strength training.
• There must be at least 3 lessons per week.
• A set of exercises for the waist and side should include loads aimed at developing up and down compressions and oblique muscles.
• Particular attention should be paid to vacuum exercise.
• fitball is very suitable for reducing the pressure on the spine.

Warm up

Warm up before doing any exercise. This takes some time (approximately 4-8 minutes), but it helps prepare for the upcoming load.

Preheating should include:

• aerobic exercise;
• Process joints (from head to legs);
• small elasticity;
• Breathing work.

The entire exercise is carried out at a moderate speed and does not twitch. Before doing side and waist exercises, they need to spend more time warming up.

Examples of warm-up exercises before exercise:

1. runs in place.
2. Tilt his head in a circle.
3. Mill exercise.
4. Thorns.
5. Exercise to restore the respiratory system.

twists and turns

There are many differences between lateral and abdominal movements. This also includes sit-ups, which are one of the well-known abdominal exercises.

They are great for removing fat on the sides and making your waist slim. In order to twist, it is important to bend the position of the back slightly. Such training should be carried out with mandatory compliance with the execution technique, otherwise the desired results will not be obtained. There are several twisting options.

All these are for the different muscles of the abdomen and sides:

• inverse;
• General;
• Oblique;
• side;
• The lower limbs are raised.

Actively perform regular sit-ups with a crunch screw.

The classic sit-ups should be performed as follows:

• The limbs are bent at the knees, the feet are on the floor and the arms are behind the head.
• As you exhale, lift your chest. The waist remains on the floor and the head does not move.
• All exercises should be done with abdominal muscles.
• Press and hold in this position for 2-3 seconds. The muscles of the press should be tense.
• As you inhale, lower your body and relax.
• Perform 2-4 sets, 10-15 times in each set.

Sit-ups

In reverse sit-ups, bottom presses are involved.

The implementation of reverse twist is slightly different:

• You need to put a place on the mat. Put your hands behind your head. Raise the leg that bends the knee so that it is parallel to the surface.
• Exhale and pull your knees to your chest. The lower back and pelvis should be lifted from the floor.

• Press and hold for 2-3 seconds. Return to the initial state when inhaling.
• Repeat 2-4 times, repeat 10-15 times.

Oblique elevation angle

Twill works well on the sides and outlines the waist.

• Lie on the mat. Bend your right leg to your knee, then place your left leg on the right.
• The right arm is behind the head, and the left arm extends forward.
• As you exhale, stretch your right elbow to your left knee.
• Return after inhaling.
• After repeating several times, change the position and twist to the other side.

Curved legs

Bend legs or corners, pay more attention to the upper and lower abdomen:

• Lie on your stomach. Press your back firmly on the floor with your arms behind your head or cross your chest. Raise your legs above the floor and bend your knees to form a right angle.
• As you exhale, lift your rounded back and tighten your legs slightly.
• Try to stretch your knees with your head instead of your chin.
• Don't tear off your lower back. Repair in a few seconds.
• Hold your breath and enter the starting position.

Side elevation angle

The lateral curl helps develop the oblique muscles of the abdomen and helps shape the waist.

This exercise is performed according to the following principles:

• You need to lie on the mat. Put your hands behind your head. Bend the leg at a right angle and turn to the right.
• When exhaling, the body is raised, not involving the waist and head.
• Lie down when you inhale.
• Be a representative and exchange parties several times.

Twisted bicycle

The exercise bike can not only be used as a side elevation exercise, but also can exercise the muscles of the entire press:

• Press your back to the floor and place your hands behind your head. Raise the bent leg to form a right angle.
• Lifting the shoulder blade and rounding the back, we stretch our right elbow to the other knee. At the same time, straighten your right leg. We repeat the movement with the left elbow.
• Moderate speed is best.

Planks with turns

Plank exercises are multi-functional. It can be done every day. Its advantage is that it can save time on the board, but the effect is very good. The execution involves many muscles, depending on the options.

The plank exercise has many different functions:

• can strengthen muscles, while making the spine bear less burden.
• The plank relieves back pain and strengthens the muscle corset.
• A few minutes of this activity speeds up the metabolic process, burning more calories than squatting or twisting.
• Thanks to the plank, you can get a steady posture.
• Planks increase flexibility and develop balance.

Planks with hip pivots allow you to work on the abdomen and sides:

• Standing on a regular wooden board. Focus on the elbows and the feet on the toes. There is no need to vigorously raise the pelvis and head.
• Rotate the pelvis to the right. The legs up to the knees will be on the floor, and the hips will be in the hanging position. The left foot is on the right.
• Return to the straight position.
• Switch side. It's time to exhale.
• Perform these turns 20 to 50 times.

Reverse bar

Rotating planks can not only strengthen the entire core muscles, but also exercise the abdomen and sides:

• Take the same position as the ordinary plank. Focus on elbows, feet on toes. There is no need to raise the pelvis and head.
• Turn your body to the left and raise your left straight arm above your head. The legs will not change position.
• Return to normal position.
• Repeat all operations on the right.
• The number of repetitions ranges from 20 to 50.

Rotating spines

Leg lunges can exercise the muscles of the hips and legs. Moreover, if you increase the sense of distortion for this, then the outer abdominal muscles will also participate.

There is no difficulty in this exercise:

• Stretch your legs slightly, with your arms running along your body.
• Lean forward at a right angle with your right foot. The left leg is slightly bent at the knee.
• The back is in a straight position. The arms stretched forward. You can hold a ball or dumbbell in your hand.
• Rotate the body to the right.
• Return to the starting position.
• Repeat with the left leg.
• Do 2-3 times and repeat 15-20 times.

Side bend

Another well-known simple exercise is side bending. They help remove sides and work with bevels. For best results, use dumbbells in the hands that will be inclined.

The exercise is done like this:

• Stretch your legs, keep a distance from your shoulders, and keep your back straight.
• One hand should be placed on the seat belt, and the other hand should be extended toward the oblique direction on the head.
• Do not bend your lower back, bend to the lowest possible side.
• Exercise alternates in one way or another.

Motion vacuum

Vacuum is a breathing exercise that engages the abdominal muscles. They shrink and give the desired result.

Using vacuum, you can achieve the following results:

• Reduce waist;
• Get rid of visceral fat;
• Remove the elongated abdomen;
• Exercise the abdominal muscles;
• Flat abdomen;
• Reduce back pain.

For this exercise, it is important to inhale and exhale correctly and keep the abdomen in place.

It is best to do this activity in the morning before meals or the evening before bed.

• Choose a comfortable posture (lying down, sitting or standing, or on all fours).
• Breathe deeply through your nose. In this case, the abdomen must be stretched.
• Exhale through your mouth. The abdomen was pulled in forcefully. Hold your breath.
• Stay in this state for about 10-15 seconds.
• Exhale slowly and relax your abdomen.

• Regain breathing slightly and repeat again.
• Perform 2-3 sets of 10-15 seconds.

Lift the chair legs

The chair lift uses your lower abdomen and upper thighs.

It can be done not only at home, but also during work breaks.

• Sit on a chair or bench. But not on the entire surface, but on the edges. Keep your back straight. Hold the seat of the chair with both hands.
• When you exhale, raise your legs, but not too high.
• When inhaled, lower again.
• Run at least 20-25 times.

walking

Walking is the most affordable sports activity. It refers to aerobic exercise training. To lose weight by walking, you need to walk at a moderate speed for about an hour or 4. 5-7 kilometers.

Pulse is also important. It should be 50-70% higher than usual. During walking, this time consumes about 300-400 calories. In order to achieve weight loss, you need to walk every day or every two days.

During walking, the excess fat will not disappear immediately. First, the body absorbs energy from the breakdown of carbohydrates. Then glycogen starts to work. Somewhere after 40-45 minutes. The body absorbs fat accumulation.

The best results can be obtained in the morning because the metabolism is faster during this time. It is recommended to have a snack before training. Always drink water with you. Moreover, like any physical activity, it is necessary to warm up to warm up the body.

Jogging

The difference between jogging and regular running is the low speed: about 5-7 km/h, with completely flat feet. This type of aerobic exercise is very suitable for beginners who can train endurance and train muscles.Unlike regular running, jogging puts little pressure on the joints.

For jogging, the heart rate should be around 120. It is best to jog for 40-60 minutes at night. It is not recommended to exercise more, because after about 40 minutes, the body will absorb energy from fat. Lasts 10 to 15 minutes. In addition, energy will be replenished from protein in the muscles.

Run

Running is a form of aerobic exercise. Breathing correctly is very important. This reduces the pressure on the cardiovascular system and allows organs and tissues to absorb more oxygen.

For weight loss, interval running is the best, it has the characteristics of alternating fast and slow in an exercise. Running like this burns more calories than burning. At a fast pace, the energy you need has almost doubled. Slowing down can restore your strength.

In order to run to lose weight, you need to run at least 3 times a week. The duration of such courses should be 25-30 minutes. After running the correct interval, you can complete the operation within 60 minutes. Up to 800 calories are lost.

Aerobic exercise

In aerobic exercise, side and abdominal exercises will be more effective. Aerobic exercise is an essential part of the fat loss process. They accelerate metabolic processes and contract muscles.

Almost all muscle tissue of the human body is used during heart exercise. This exercise should last more than 30 minutes. The heart rate reading depends on the selected exercise.

Aerobic exercise can help remove excess pounds at the waist and sides, including:

• swimming;
• is ​​running;
• Jogging;
• skipping rope;
• Ride a bicycle;
• Aerobics class;
• walk;
• Skating or skiing.

Swimming

Swimming in the pool is good for your figure. Water exercise can accelerate metabolism, which is a direct way to lose weight. When swimming, all the muscles of the body are involved. In 60 minutes of active training, the body burns about 350-500 calories.

Swimming can help you eliminate excess weight on your waist and sides. By visiting the swimming pool 2-4 times a week and paying attention to proper nutrition, the waist can be thinned.

Swimming in different ways is most effective. This will help all muscles participate. Cold water consumes more energy, so the body needs more calories to stay warm.

For those who don’t know how to swim and don’t have a different style, water aerobics will be a great helper for waist formation. Exercising in the water to reduce the weight of the abdomen and sides will help cramp the abdominal muscles.

Stretching after exercise

Like other physical activities, exercises on the abdomen and abdomen should end with stretching exercises. Stretching exercises can help your muscles recover from exercise and release tension. The stretching time is about 5 minutes. After intense exercise, you first need to get your pulse back to normal before you start traction.

Examples of post-workout stretching exercises:

1. Practice "cats".
2. Lean to the feet.
3. Hold the top of the head with both hands.

Work out in the fitness room

Side and abdominal exercises can also be done in the fitness room. One feature of exercise that can reduce the weight of the waist and sides is that you canuse various simulators and other equipment:

• treadmill;
• Exercise bike;
• Rowing simulator;
• Ellipsoid;
• Stepper;
• fitball;
• hoop;
• barbell;
• Dumbbells.

Performing several exercises and the interval between each exercise is about 15-20 seconds, circuit training will help to get the best results. The training plan should include not only aerobic exercise, but also strength training.

Example of a pair of exercises in the gym:

1. Bend the dumbbell sideways.
2. Working on the rowing machine.
3. Sit-ups.
4. Cantilever rotation.

Typical errors

Many people who set their own weight loss and fat loss goals make some mistakes:

• When twisting, it is important to exercise the abdominal and back muscles, not to stretch the head.
• Sometimes the exercises are not done correctly, which will affect the final result.
• What matters is not the number of repetitions, but the quality of the performance.
• Strength training should alternate with aerobic exercise, and always give the body a chance to rest.
• Many people do not pay enough attention to preheating and cooling. And they are important elements that help avoid problems and regulate the body.
• Avoid starting with a heavy load. Choose a representative with fewer reps and run or walk as little as possible. You can increase the intensity of your exercise every day.
• You often happen to have someone participating in sports, but without proper nutrition. This should be done together before it is possible to achieve expectations. In this way, muscles will appear, but they will not be visible behind the fat layer.

Targeting exercises on the abdomen and sides will restore them to normal and remove excess body fat. For this type of training, you can use other equipment that helps improve efficiency.